Cottage Cheese (2%): Carbs, Protein, Fat & Calories
One serving of cottage cheese, 2% (1 cup (226 g)) has 9.7 g carbs (9.7 g net), 24.9 g protein, 5.2 g fat and 190 calories. Change the amount below to calculate any portion.
* Based on a 2,000-calorie diet. Rounded averages from USDA FoodData Central.
Cottage Cheese (2%) by serving size
| Serving | Calories | Carbs | Net carbs | Protein | Fat |
|---|---|---|---|---|---|
| 1 cup (226 g) | 190 | 9.7 g | 9.7 g | 24.9 g | 5.2 g |
| ½ cup (113 g) | 95 | 4.9 g | 4.9 g | 12.4 g | 2.6 g |
| 1 oz (28 g) | 24 | 1.2 g | 1.2 g | 3.1 g | 0.7 g |
| 100 g | 84 | 4.3 g | 4.3 g | 11 g | 2.3 g |
Key facts
- 21% of its calories come from carbs, 54% from protein and 25% from fat — it is mainly a protein food.
- Among the 12 foods in Eggs, Dairy & Plant Protein, it ranks #4 of 12 for protein per calorie.
- One serving (1 cup, 226 g) is 0.6 carb choices (15 g each) — useful for diabetes carb counting.
- To get 30 g of protein you need about 273 g (9.6 oz) — 229 calories.
- One serving (1 cup, 226 g) has 2.9 g saturated fat — 15% of the daily value.
Compare with other eggs, dairy & plant protein (per 100 g)
| Food | Calories | Carbs | Net carbs | Protein | Fat |
|---|---|---|---|---|---|
| Egg (Whole) | 143 | 0.7 g | 0.7 g | 12.6 g | 9.5 g |
| Egg White | 52 | 0.7 g | 0.7 g | 10.9 g | 0.2 g |
| Milk (Whole) | 61 | 4.8 g | 4.8 g | 3.2 g | 3.3 g |
| Milk (2%) | 50 | 4.8 g | 4.8 g | 3.3 g | 2 g |
| Greek Yogurt (Plain Nonfat) | 59 | 3.6 g | 3.6 g | 10.2 g | 0.4 g |
| Yogurt / Curd (Plain Whole Milk) | 61 | 4.7 g | 4.7 g | 3.5 g | 3.3 g |
| Cottage Cheese (2%) | 84 | 4.3 g | 4.3 g | 11 g | 2.3 g |
| Cheddar Cheese | 403 | 1.3 g | 1.3 g | 24.9 g | 33 g |
| Mozzarella (Part-skim) | 254 | 2.8 g | 2.8 g | 24.3 g | 15.9 g |
| Paneer | 321 | 3.6 g | 3.6 g | 25 g | 25 g |
| Tofu (Firm) | 144 | 2.8 g | 0.5 g | 17.3 g | 8.7 g |
| Whey Protein Powder (typical) | 400 | 10 g | 10 g | 80 g | 5 g |
Frequently asked questions
How many carbs are in cottage cheese, 2%?
One serving of cottage cheese, 2% (1 cup, 226 g) has 9.7 g of carbohydrate, including 0 g of fiber, so 9.7 g net carbs. Per 100 g it has 4.3 g carbs (4.3 g net).
How much protein is in cottage cheese, 2%?
One serving of cottage cheese, 2% (1 cup, 226 g) has 24.9 g of protein (50% of the daily value). Per 100 g it has 11 g of protein.
How much fat and how many calories are in cottage cheese, 2%?
One serving of cottage cheese, 2% (1 cup, 226 g) has 190 calories and 5.2 g of fat, of which 2.9 g is saturated. Per 100 g: 84 calories and 2.3 g fat.
Is cottage cheese, 2% keto-friendly?
Yes — cottage cheese, 2% has only 4.3 g net carbs per 100 g, which fits easily into a keto limit of 20–50 g net carbs a day.
Is cottage cheese, 2% a good source of protein?
Yes. One serving of cottage cheese, 2% (1 cup, 226 g) provides 24.9 g protein — over 20% of the daily value, so it counts as “high in protein”. It gives 13.1 g protein per 100 calories.
Calculators
- Carb Counter — add cottage cheese, 2% to a meal and track carbs and net carbs.
- Protein Calculator — how much protein you need per day.
- Fat Calculator — your daily fat and saturated fat limits.